28-Jul-08
| Calories
| 1669 | Protein
| 126.2 |
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45 minutes spin class
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29-Jul-08
| Calories
| 1499 | Protein
| 113.8 |
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30-Jul-08
| Calories
| 1401 | Protein
| 105.1 |
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4.4 km run
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31-Jul-08
| Calories
| 1893 | Protein
| 137.2 |
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45 minute Spin Class
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1-Aug-08
| Calories
| 2414 | Protein
| 134.7 |
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4.9 km run
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2-Aug-08
| Calories
| 2018 | Protein
| 144.4 |
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Stage 3/Workout 3A
| set1 |
| set2 |
| set3 |
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One-armed dumbbell snatch (page 183)
| 6X | 22.5lb db
| 6X | 27lb db
| 6X | 30lb db
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Dumbbell single-leg Romanian deadlift (page 170)
| 6X | 15.75 dbs
| 6X | 20.25 dbs
| 6X | 22.5 dbs
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Barbell bent-over row (page 203)
| 6X | 40lb bb
| 6X | 45lb bb
| 6X | 50lb bb
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Dumbbell single-arm overhead squat (page 162)
| 6X | 9/18lb dbs
| 6X | 9/18lb dbs
| 6X | 9/18lb dbs
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Dumbbell incline bench press (page 195)
| 6X | 22.5lb dbs
| 6X | 27lb dbs
| 6X | 29lb dbs
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Plank (page 213)
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| 76 secs
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| 73 secs
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| 80 secs
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Reverse wood chop (page 226)
| 6X | 2.5?
| 6X | 3.0?s
| 6X | 3.0?s
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Bodyweight Matrix
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| 3:43 |
| 3:51 |
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What a week! I was hoping to lift twice this week, but it didn't happen. Partly due to the fact that I hadn't prepared a workout log for stage 3 yet and didn't photocopy the exercises.
Calorie - wise. Started out great at the beginning of the week and deteriorated into a peanut M&M binge at the movies on Friday night. Aggh! Can I pass this off as "carb cycling"?
Phase 3 - I just LOVE doing those one-armed dumbell snatches -what an excellent manoever - it felt GREAT! (maybe I'm not using enough weight?) I found the dumbellsingle arm overhead squat a bit awkward though. My arm didn't want to stay upright. I just felt a bit twisted doing this - not sure why. All the rest ok - 90sec planks are a bit of a big ask! and that BW matrix - I just felt SICK after doing it.
Running is going OK. I have this 10km run to do on the first Sunday on September as a goal. I have never in my lift run that far, so I'm hoping I can make it. It feels hard at the moment though, I'll run 5km and when I ask myself if I feel I could run 5 more - the answer is a definate no! Hopefully the training will do the job!